1.2a - Diet and Nutrition

• What is important for maintaining a healthy lifestyle?

  A balance of nutrients
• What does a balanced diet include?

  The correct mix of macronutrients and micronutrients
• How is energy consumed measured?

  In calories
• What is the daily calorie recommendation for men?

  2,550 calories
• What is the daily calorie recommendation for women?

  1,940 calories
• What are macronutrients?

  Nutrients required in large quantities
• What are the three macronutrients?

  Carbohydrate, fat, and protein
• What is the role of macronutrients in the diet?

  To sustain bodily functions and support growth
• What are carbohydrates essential for?

  Energy production and cell division
• How are carbohydrates stored in the body?

  As glycogen in the liver and muscle cells
• What is glycogen broken down into for energy use?

  Glucose
• What type of fuel do athletes prefer for exercise?

  Carbohydrates
• What are the two types of carbohydrates?

  Simple and complex
• What do simple carbohydrates contain?

  One or two sugars
• What is fructose found in?

  Fruits
• What is galactose found in?

  Milk
• What are monosaccharides?

  Carbohydrates with one sugar
• What are disaccharides?

  Carbohydrates with two sugars
• What is sucrose commonly known as?

  Table sugar
• What is lactose found in?

  Dairy products
• What is maltose found in?

  Beer and vegetables
• What are complex carbohydrates also known as?

  Starchy foods
• What are the components of a healthy balanced diet?

  • Macronutrients: Carbohydrates, fats, proteins
  • Micronutrients: Vitamins and minerals
  • Sufficient energy intake
• What defines complex carbohydrates?

  They have three or more sugars
• What is the difference between simple and complex carbohydrates?

  • Simple carbohydrates: One or two sugars
  • Complex carbohydrates: Longer chains of sugars
• What foods are included in complex carbohydrates?

  • Beans
  • Lentils
  • Potatoes
  • Whole grain breads and cereals
• What are complex carbohydrates classified as?

  Polysaccharides
• Where are proteins found in larger quantities?

  Milk, eggs, meat, and soya
• What are proteins broken down into in the body?

  Amino acids
• Why are amino acids essential?

  For growth and repair of cells and tissues
• How many amino acids are there in total?

  21
• How many amino acids are essential from our diet?

  9
• What are the building blocks for muscle tissue?

  Amino acids
• What is the role of fats in the diet?

  • Source of essential fatty acids
  • Helps absorb certain vitamins
  • High in energy for aerobic respiration
• What are the main types of fat found in food?

  Saturated and unsaturated
• Which type of fat is considered healthier?

  Unsaturated fats
• Where can unsaturated fats be found?

  • Nuts
  • Avocados
  • Vegetable oils
  • Some oily fish
• What are saturated fats primarily found in?

  Foods from animal sources
• Why are saturated fats typically solid at room temperature?

  Due to their chemical structure
• What foods are high in saturated fat?

  • Fatty cuts of meat
  • Butter, cheese, and cream
  • Biscuits, cakes, and pastries
  • Chocolate confectionery